Part 2: I’m Stressed…Support Me!
How can a healthy microbiome help our ability to manage stress?
A healthy microbiome plays an important part in our ability to manage stress. In the previous blog, the gut-brain connection was discussed, and how the vagus nerve is the information superhighway that runs the length of our body, connecting all our digestive organs such as the stomach and intestines to our brain. Our intestines, or gut, is where the majority of serotonin and GABA are produced (the “happy hormones”); it is also where our immune system is regulated. The heightened inflammation and increased cortisol that frequently accompanies stress and depression triggers blooms of pathogenic bacteria that encourage dysbiosis and leaky gut.1
It’s important to fuel your microbiome with nutrient dense food to keep it running smoothly. Prebiotics and probiotics play an important role.
Prebiotics vs Probiotics
Prebiotics play an important role in human health by providing a source of food for your gut’s healthy bacteria. The microorganisms metabolize and ferment prebiotics to survive and in turn create various byproducts that benefit the body. When the prebiotics are broken down, various short chain fatty acids (SFCAs) are created. As mentioned in the previous blog, SFCAs are anti-inflammatory substances produced in the gut and play a role in stimulating the production of serotonin. The SFCAs provide energy to your colon cells, help with mucus production, aid in inflammation and immunity and regulate bowel movement. Prebiotics help produce neurotransmitters that go between your gut and your brain to trigger mood changes while they can also stimulate your body to make hormones that aid in appetite and appetite suppression.2 Prebiotics may also protect you from the effects of stress. According to a recent study involving rats, scientists found that acute stress disrupted the microbiome and noted that a diet rich in prebiotic foods increased beneficial bacteria and ultimately played a role in protecting the test rats from the effects of stress.3
Probiotics are a combination of live beneficial bacteria and/or yeasts that are good for you, especially your digestive system. The main job of probiotics is to keep your body in balance. If you get sick and the bad bacteria increases, the good bacteria will work to fight off the bad bacteria and try to restore balance within your body. They also help to protect in times of stress. Recently, a study found that probiotic supplementation improved sleep, autonomic balance and bowel habits, and reduced stress and cortisol levels in Japanese medical students.4 These good bacteria work to keep you healthy by creating vitamins, supporting the cells that line your gut, and aid in the breakdown and absorption of medications.5
Sources of prebiotics and probiotics
Prebiotics
Asparagus, apples, bananas, chia seeds, flaxseeds, garlic, onion, Jerusalem artichoke, lentils, beans, and whole wheat foods.
Probiotics
Chocolate, cheese, fermented sausages and meats, fermented vegetables, kefir, kimchee, kombucha, olives, raw vinegar, root and ginger beers, sauerkraut, tempeh, wine, and yogurt.
Make sure to slowly introduce prebiotics and probiotics into your diet. If they are added too fast, you may experience more gas and bloating...not the effect one wants to endure!
What do I need to know when purchasing prebiotic and probiotic supplements?
Since some may find it hard to include enough prebiotics and probiotics into their daily diet, supplements are an option. Prebiotics and probiotics may be offered as supplements separately, but they can also be found in a combined form, referred to as synbiotics. Always purchase from a health professional or store where someone has done the research for you and make sure your product has a batch number and expiration date. Additionally, most people view the quantity of organisms per dose as the most important, however, the viability and diversity of the different strains is just as important. At a minimum ensure the probiotic includes L. acidophilus and B. bifidum.
While consuming prebiotic foods is your best option, prebiotics are also available as a supplement. Ingredients you may find in the supplement include Inulin, beta glucan, and a wide variety of oligosaccharides including fructans (inulin and frutiloogosaccharides (FOS)), oligofructose (fructose) and galactooligosaccharides (GOS). Remember to take prebiotic supplements slowly or you risk a potentially gassy situation!
The dosage of a probiotic can vary depending on your condition. If you want to maintain a balanced gut, 1-2 billion organisms daily may be just fine, while some may find they need 25-100 billion. After a course of antibiotics, folks may need 30 billion to 100 billion or more.6 If you are just starting to take a probiotic, start at a low level and slowly increase your dose. If you endure bloating, gas, or worsening symptoms, back off for a bit and try again. Some people find it beneficial to switch brands every 1-2 months to vary the probiotic strains. Reminder to check with your health care provider before starting any supplements!
Wrapping it up…
A healthy and balanced microbiome will help the body recover from stressful situations so it is important to make it a priority. It is best to consume prebiotics and probiotics in food form but sometimes we simply can’t get enough in our daily diet. Supplementation is always an option but make sure it is from a reputable and knowledgeable source. Start slowly with low doses and work your way up, backing off if you experience any excess gas or bloating.
Stay tuned for next week’s blog on how to keep your mind, body and ‘biome balanced along with how to manage your stress and keep your body at its best!
Need more?
If you are interested in more information regarding stress and your microbiome, menu planning, or have any other concerns regarding your health, please feel free to reach out to Elevate & Nourish to schedule a consultation. We are here to help you elevate your mind and nourish your body!
References:
1. Zeng M, Inohara N, Nunez G. Mechanisms of inflammation driven bacterial dysbiosis in the gut. Mucosal Immunol. 2017, 10:18.
2. How stress can make you eat more – or not at all. Cleveland Clinic. https://health.clevelandclinic.org/how-stress-can-make-you-eat-more-or-not-at-all/#:~:text=our%20environment%2C%20Dr.-,Albers%20says.,threat%20is%20causing%20the%20stress. Published July 1, 2020. Accessed January 2022.
3. Thompson R, Roller R, Mika A, et al. Dietary prebiotics and bioactive milk fractions improve sleep rebound and attenuate the stress-induced decrease in diurnal temperature and gut microbial alpha diversity. Frontiers in Behavioral Neuroscience. 2017; 10:240.
4. Nishida K, Sawada D, Kuwano Y, et al. Daily administration of paraprobiotic Lactobacillus gasseri CP2305 ameliorates chronic stress associated symptoms in Japanese medical students. J Funct foods. 2017, 36:112-121.
5. What are prebiotics and what do they do? Cleveland Clinic. https://health.clevelandclinic.org/what-are-prebiotics/. Published March 14, 2022. Accessed March 20, 2022.
6. Lipski, Elizabeth. Digestive Wellness. New York: McGraw-Hill; 2020.